This Italian vegan garbanzo bean soup is perfect for chilly fall days. It’s super easy to make and packed with flavor and nutrients. Ready in only 30 minutes! 
Chickpeas or garbanzo beans are definitely among my favorite foods. We have them at least twice a week and I love using them for all sorts of curries, pasta, and spreads. And hummus of course! This time, I made an Italian vegan garbanzo bean soup with tomatoes, carrots, celery, fennel, spinach, and lots of fresh parsley. This vegan soup is not only packed with flavor but it’s also super healthy and easy to make. I usually don’t eat soups in the summer, but I could really imagine eating this Italian chickpea tomato soup in the warmer seasons as well. But of course, it’s also a great flu fighter for colder fall days. I just love Italian food and its abundance of fresh veggies!
When I first tried hummus, I wasn’t exactly sure if I liked it or not. I must admit I wasn’t overly crazy about it and I didn’t get why so many people loved chickpeas. It wasn’t until years later that I gave it another try and made some at home and all of a sudden I couldn’t get enough of it anymore! It was so much better than the store-bought hummus I first tried! Garbanzo beans really have become a staple in my diet since then. Like most legumes, they’re a great source of protein and fiber and contain many important vitamins and minerals. Roasted chickpeas are also a great snack for lazy movie nights. Just put them on a baking sheet, season them with your favorite spices, and snuggle up on the couch. So, I mean what is there not to love about chickpeas?!
The Italian vegan garbanzo bean soup comes together in only 30 minutes and it’s a great make-ahead dinner. I always think that soups are better the day after because then their flavor is even stronger. First, cut the onion, the carrots, the celery, and the fennel into medium-sized chunks. Heat some olive oil in a large pot and sauté the onion and some garlic for a couple of minutes. Then add the veggies except for the chickpeas, spinach, and the tomatoes and cook for a few minutes.
Stir in a can of diced tomatoes, the chickpeas, and three cups of vegetable broth. Cook for about 15 minutes, then add the cherry tomatoes and the spinach and season with fresh parsley, oregano, thyme, salt, and pepper. We enjoyed the soup together with some whole wheat bread.
It’s already getting really cold here, so I can’t get enough of soups and hearty stews. If you give this vegan chickpea soup a try, let me know how you liked it. As always, I love hearing from you guys!
Hope you all have a great and relaxed weekend! Talk to you soon! xx
Italian Vegan Garbanzo Bean Soup
Ingredients
- 1 tablespoon olive oil
- 1 onion, finely chopped
- 2 cloves of garlic, minced
- 2 carrots, cut into medium-sized chunks
- 3 stalks celery, cut into medium-sized chunks
- 1 fennel bulb, cut into thin slices
- 1 15,5 oz can garbanzo beans (chickpeas)
- 1 14, 5 oz can diced tomatoes
- 3 cups vegetable broth
- about 15 cherry tomatoes, cut into halves
- 2 hand full of fresh spinach
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- 1 tablespoon fresh parsley, chopped
- salt, to taste
- black pepper, to taste
Instructions
- In a large pot, heat the olive oil and sauté the onion for about 3 minutes. Then add the garlic, the carrots, the celery, and the fennel. Cook for about 4 minutes.
- Stir in a can of diced tomatoes, the chickpeas, and three cups of vegetable broth. Cook for about 15 minutes. Then add the cherry tomatoes and the spinach and cook for another 2-3 minutes.
- Season with fresh parsley, oregano, thyme, salt, and pepper.
Noelle Libby says
January 17, 2019 at 2:11I made this soup and it was super delicious!
Sharon says
August 5, 2018 at 13:53We made this soup this evening and it was so easy and tasted SO GOOD! We’ll definitely be making it again.
Lucy says
June 1, 2018 at 23:14I totally loved this soup! Thank you so much.
Ronald Miller says
March 25, 2018 at 12:34I made this soup last night with your instruction, and the taste was really awesome. Thanks for sharing….
Ann says
December 11, 2015 at 17:39Looks fabulous. The second step is confusing.
Stir in a can of diced tomatoes, the chickpeas, and three cups of vegetable broth. Cook for about 15 minutes. Then add the chickpeas and the spinach and cook for another 2-3 minutes.
Are the chickpeas added with the tomatoes or with the spinach?
Thanks!
Sina says
December 12, 2015 at 10:07Oh I’m so sorry about that, Ann! I just fixed it. The chickpeas are added with the diced tomatoes, and the cherry tomatoes with the spinach. I must have somehow confused that when I typed the recipe. Thanks for letting me know! Enjoy the soup! :-)
Levan @ Crazy Vegan Kitchen says
October 29, 2015 at 12:23Stunning beyond measure – bean soup is perfect for the season! Authentic Italian recipe too!
Sina says
October 29, 2015 at 13:10Thanks, Levan! :-)
Abeer says
October 27, 2015 at 5:37Your pictures are so bright and crisp! And this soup would be such a comforting meal during the upcoming cold dreary days!
Sina says
October 27, 2015 at 19:16Thanks, Abeer! :-) I don’t like the colder seasons at all, but at least we get to eat yummy soups! :-)
Samantha says
October 26, 2015 at 18:59I’m not a huge soup eater…but my Dad is :) Saved for him!! Thanks for sharing :)
Sina says
October 27, 2015 at 19:07Hope your dad likes it, Samantha! I don’t care for soups from March to September, but in the colder months I just love them! :-)
Chrissa - Physical Kitchness says
October 26, 2015 at 18:43Oooo Sina this looks amazing. I love a good, hearty veggie soup. Despite my husband’s disapproval, I add spinach to every soup I make too ;)
Sina says
October 27, 2015 at 19:05Thanks so much, Chrissa! :-) Haha! Oh yeah, I love adding spinach to soups and pasta too!
jj says
January 1, 2016 at 0:55If I want to use dried garbanzo beans, how much should I use?
Sina says
January 7, 2016 at 10:56Hi Judith, I’m sorry I haven’t tried the recipe with dried garbanzo beans yet, so unfortunately I can’t really help you with this question. But I think they triple in weight when they’re cooked, so maybe that helps? Let me know if you give it a try. :-)
Linh {A Beautiful RAWR} says
October 26, 2015 at 17:24This looks delicious! The temps are finally dropping here and I need to make this for Miss M. She LOVES a good soup.
Sina says
October 27, 2015 at 19:04Thanks, Linh! Let me know how Miss M liked it! :-)
Beth says
October 26, 2015 at 17:06I love a warm soup for these cold months ahead! I prefer smooth soups instead of chunky. Do you think this would still taste ok if I blended it?
Beth x
Sina says
October 27, 2015 at 19:03Hi Beth, Yes I think this would work. Maybe leave out the spinach (I guess it would give it quite an ugly color ;-) ), but the rest should be fine. :-) If you give it a try, let me know how it turned out. :-)
Levan @ Crazy Vegan Kitchen says
October 26, 2015 at 3:48AMAZING photos for a stunning, absolutely divine looking recipe for bean soup. Definitely on the to-make list!
Sina says
October 27, 2015 at 19:15Thanks, Levan! :-) Let me know if you guys give it a try.
The Vegan 8 says
October 25, 2015 at 20:28Soup is my favorite food and this one looks so delicious, colorful and full of flavor Sina! Love all the veggies you got going on! I’m hungry now!
Sina says
October 27, 2015 at 19:14Thanks, Brandi! I only like soup in the colder seasons, but then I can’t get enough of it! :-)
Howie Fox says
October 25, 2015 at 18:15I love soups like this! Hearty, warm, tasty, filling, delicious! If autumn and winter are good for something then it’s tasty soups!! :-)
Sina says
October 27, 2015 at 19:13Thanks, Howie! :-) Haha, you’re right. I don’t like fall and winter at all, but at least we get to eat delicious soups!
Natalie | Feasting on Fruit says
October 25, 2015 at 14:39This soup looks so cold weather perfect! I love the tomato based, and with a big hunk of bread it would be so satisfying. I actually picked up a can of chickpeas at the store yesterday because after reading this and seeing your delicious soup they were on my mind…such a versatile little legume :)
Sina says
October 27, 2015 at 19:13Thanks, Natalie! Chickpeas are one of my faves! I love putting them on salads or using them for pasta! Oh and hummus of course! And soups :D
Mark says
October 25, 2015 at 8:30This is a great looking soup. Great for autumn and the cooler weather coming on. Any soup with garbanzo beans is going to be good. Nice photos too.
Sina says
October 27, 2015 at 19:11Thanks so much, Mark! I just love garbanzo beans and you’re right I can’t imagine a soup with them that wouldn’t be good! :-)